strength

every 2:30 for 4 rounds

10 strict press

weightlifting

power snatch ntechnique

wod

12 min amrap

4 power snatches 42,5/30
8 frontsquats 42,5/30

cooldown

block run

strength

suicide squats

every 3 min for 4 rounds

4 frontsquats
8 backsquats

cfsg emom mash

24 min emom

1 min x double unders
2 min x dual db push press 22,5/15
3 min x rope climbs
4 min x handstand push ups

cooldown

block run

strength

every 2:30 for 4 rounds

10 deadlifts (deadstop)

weightlifting

power clean technique

wod

12 min amrap

6 power cleans 50/35
6 burpees over bar

cooldown

block run

strength

suicide squats

every 3 min for 4 rounds

4 frontsquats
8 backsquats

wod

15 min amrap

5 pull ups
10 push ups
15 air squats
20 russian kb swings 24/20

cooldown

block run